MONDAY - MARCH 21, 2016 - The Master's Cardio
Hammer and Chisel is set up to be an eight week program which I pretty much did according to the schedule. However I had bought the Bonus workouts, so I'll be doing them this week. I wasn't sure what to expect on this one. I knew it was only 17 minutes, so I figured it was going to be intense for those 17 minutes. I checked out a review of the workout on YouTube and saw a sweaty couple saying they'd just finished it and the last move was 30 burpees. Uh-oh. In reality it wasn't that bad. I didn't go all out, because it was new, but I did get in 20 burpees at the end, which is more than I thought I would.
Time: 16 minutes; Calories Burned: 153; Avg Heart Rate: 116; Max Heart Rate: 141
TUESDAY - MARCH 22, 2016 - Chisel Power
I'd actually done this one once before, substituting it for Chisel Balance one day. It's not bad, but for some reason I couldn't do a lot of the moves effectively. Some of it was due to lack of mobility range while bending my ankles and knees, and some of it was a simple lack of coordination. I understood the concept (tire the muscle with light weights, then go with heavy ones). I was OK on the heavy ones (used 25 lbs for them), but could have used a bit heavier weights on some moves, like the bench presses. I might get better with this one the more I do it, but today I was a bit timid because I wasn't used to things.
Time: 29 minutes; Calories Burned: 267; Avg Heart Rate: 116; Max Heart Rate: 141.
WEDNESDAY - MARCH 23, 2016 - 15 Minute Leg Hammer
Once again I was stymied by my lack of mobility and balance, so I didn't really work up a sweat. I really couldn't do any of the lunge moves with any grace and speed. The workout reminded me a bit of P90X+ Interval X with the three speeds, but at least I could do those moves.
Time: 18 minutes; Calories Burned: 147; Avg Heart Rate: 110; Max Heart Rate: 122.
THURSDAY - MARCH 24, 2016 - 15 Minute Glute Chisel
I was still hampered on a few of the balance moves, but not quite as much as yesterday. I can see why this one can burn the glutes and quads. My legs were a bit sore today. I'm not sure if it was from yesterday's workout, but it might have been.
Time: 17 minutes; Calories Burned: 150; Avg Heart Rate: 113; Max Heart Rate: 126.
FRIDAY - MARCH 25, 2016 - Hammer Build Up
I like the design of this workout. Seven different body parts. 4 exercises for 30 seconds each on each body part. One could argue that the time for each move could be longer, but if you're using max weight the longer time probably isn't needed. Because it was the first time doing this routine I didn't go max weight. There were also relatively no breaks in between moves, so I just went with the weight that was closest to me at the time. The lack of breaks wore me down quickly so I did hit pause a number of times. I could see myself using this routine outside an official Hammer and Chisel round.
Time: 31 minutes; Calories Burned: 312; Avg Heart Rate: 121; Max Heart Rate: 191,
SATURDAY - MARCH 26, 2016 - The Master's Cardio
Last workout of the round. I got a good night's sleep and woke up feeling pretty good, so I hit the workout right away. There were no pauses. I kept up on most of the reps, even keeping my left foot off the floor on most of the one-legged squats with my right leg. At the end I was really sucking wind and had to stop after 18 of the Sumo Jacks, then got in 22 of the 30 burpees to finish things off. A good way to finish the round.
Time: 16 minutes; Calories Burned: 164; Avg Heart Rate: 120; Max Heart Rate: 146.
SUNDAY - MARCH 27, 2016 - Rest
SUNDAY WEIGH IN
Weight: 213.0 (+0.4 lbs)
Body Fat: 25.7% (no change)
Heaviest I've been in years. On Wednesday I ate totally clean and felt really good, but then didn't build on it. I ate a lot yesterday.
THOUGHTS FOR THE WEEK
The workouts were a bit short. I'm not happy about the weight.
RESULTS ON THE PROGRAM
Overall Weight Gain +5.2 lbs
Overall Body Fat Gain +0.8%
Both of those were my fault and had nothing to do with the program.
I do feel I gained some muscle and feel I'm stronger. I can definitely feel it in my quad muscles, and arms.
THOUGHTS ON THE PROGRAM
Overall I liked it.
Let's start with the negatives:
Some of Autumn's workouts are redundant and boring. There are only so many step-ups I want to do. Her "cheerleading" is annoying, not motivating. There were times I actually stopped in the middle of an exercise because I couldn't take her anymore. There are a few moves that are dangerous, particularly some of her step up and balancing moves on the workout bench. There was one move where you were doing a one-legged pistol squat while balancing on the bench. Somebody is going to fall and break an ankle, or worse. I eventually pulled out my Step platform and bought a few more risers and it worked out fine. I felt more secure on it.
The positives:
I liked the length of the workouts. I liked the idea of alternating trainers each day. It kept things fresh. Sagi's dry sense of humor was entertaining and his workouts were effective. I like working with weights and was able to really push myself with max weights in a few of the routines.
Would I do it again? ABSOLUTELY! This is definitely one of my favorite Beachbody programs, and I'd highly recommend it to anyone. Others may like Autumn's style more than I do, and beginners can certainly avoid the advanced ("dangerous") moves by following the modifier. Those that are advanced will find it challenging and can make it as hard for themselves as they'd like.
Overall Grade: B+
WHAT'S NEXT?
I'm going to take off a week or two. I'm going to concentrate on my nutrition and get that down. A few times a week I'm going to do a few sets of some moves with max weights. Some squats, military presses, bicep curls, back moves, etc.
Then I'm going to start Tony Horton's new program, 22 Minute Hard Corps.
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